Exploring Levels Of Anxiety Or Worry

Medically reviewed by April Justice, LICSW and Nikki Ciletti, M.Ed, LPC
Updated October 9, 2024by BetterHelp Editorial Team
Content warning: Please be advised, the below article might mention trauma-related topics that could be triggering to the reader. Please see our Get Help Now page for more immediate resources.

Anxiety is a feeling that can take the form of nervousness, tension, and/or unease regarding past, present, or future events. People with anxiety disorders can generally be classified as either mild, moderate, severe, or panic-level. The latter usually qualifies as panic disorder. Read on to learn more about these four phases of anxiety. 

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A brief overview of anxiety

Feeling some level of occasional anxiety in certain situations (normal anxiety) is expected, such as before speaking in front of an audience or interviewing for a job. In other scenarios, stress may serve as a helpful warning sign that something’s not right about a situation. However, these feelings typically don’t qualify as clinical anxiety until they can be characterized as persistent, irrational, out of proportion to the actual danger of a given situation, and/or disruptive to one’s daily life or functioning.
Anxiety disorders represent a category of mental disorders or mental health conditions. Each type may manifest with different symptoms. The most common disorders include generalized anxiety disorder, social anxiety disorder (social phobia), obsessive compulsive disorder (OCD), post-traumatic stress disorder (PTSD), and panic disorder. Some symptoms that are often seen across many or most of these disorders include:
  • Difficulty controlling constant worries
  • Difficulty concentrating
  • Irritability
  • Fatigue
  • A rapid heart rate
  • Sweating

These symptoms can vary according to the anxiety that a person is experiencing and the particular disorder they are diagnosed with, and they may be accompanied by other symptoms specific to the disorder they’re experiencing. For example, some people may experience physical symptoms like chest pain, nausea, or headaches when the anxiety is high.

It’s also worth noting that some people might only experience symptoms in certain situations. For example, a person with post-traumatic stress disorder (PTSD) may only experience anxiety when remembering or experiencing a flashback to a traumatic event, and someone with social anxiety disorder may only feel intense fear and self-consciousness in social situations.
Anxiety disorders should generally be treated as serious mental health conditions that can have long-lasting health effects. That’s because chronic anxiety can interfere with a person's ability to function in their day-to-day life and may also negatively affect their relationships, work, school, and/or overall well-being. Note, however, that effective treatment is generally available for different anxiety disorders.
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The four levels of anxiety and worry

Understanding the levels of anxiety symptoms can help you determine when it may be time to seek support. While you can connect with a healthcare provider as a result of anxiety or other mental health challenges, it may be especially important for those experiencing moderate, severe, or panic-level symptoms.

Mild anxiety

Levels of mild anxiety may or may not be classified as clinically significant and may or may not impact an individual’s daily functioning. Mild anxiety doesn’t typically require long-term or pharmacological treatment, but it could come to negatively affect a person’s day-to-day life and well-being—especially if left unaddressed. A therapist can help an individual work to develop healthy coping mechanisms so their symptoms don’t worsen.

Moderate anxiety

Those who live with moderate anxiety may sometimes have trouble focusing on anything besides the source of their anxiety. People with moderate anxiety may experience more physical manifestations of their feelings as well, such as nausea, muscle aches, and sweating. This is often enough to significantly impact a person’s daily functioning, potentially causing them pain and distress and making them avoid certain triggering situations. A person with moderate anxiety symptoms may be diagnosed with an anxiety disorder and can likely benefit from treatment.

Severe anxiety

People with severe anxiety may experience persistent worry, intense fear, and potentially debilitating physical symptoms. They may find it difficult or impossible to control their feelings of persistent fear and anxiety, and these may arise from both rational and irrational sources. An individual who is experiencing severe anxiety symptoms most likely has some type of anxiety disorder and should consider seeking professional treatment.

Panic-level (panic disorders)

Panic-level anxiety is extremely intense and debilitating, often taking the form of frequent, usually unpredictable panic attacks along with extreme fear of having them. Panic-level anxiety may lead to panic disorder. Symptoms of a panic attack typically include a racing heart, shortness of breath, dizziness, sweating or chills, trembling, numbness or tingling in the extremities, nausea, weakness, and/or chest pains, along with a sense of impending doom and a lack of control. Panic attacks can last anywhere from a few minutes to half an hour. These sudden periods of panic can be intensely frightening, which can lead to the debilitating fear of having another panic attack (a symptom of panic disorder).

Tips for managing different levels of anxiety (mild, moderate, severe, panic-level)

If you’re experiencing symptoms of anxiety that are distressing or negatively impacting your functioning, relationships, school, work, and/or overall well-being, the recommended course of action is usually to consult with a mental health care provider for evaluation. In addition to professional treatment, such as medication or behavioral therapy, certain lifestyle adjustments may have a positive impact, such as the following. Be sure to consult with your doctor before making significant changes to your diet or exercise routines.

  • Exercise regularly. There’s a wealth of scientific evidence to suggest that regular exercise can help decrease symptoms of anxiety, as it can “positively impact a number of biological, as well as psychological, mechanisms”. 
  • Eat a healthy diet. Various studies also support the link between a varied, nutrient-rich diet and lower stress levels and other mental health issues. One study notes an association between higher levels of anxiety and a diet that’s high in fat, sugar, and refined carbohydrates.
  • Lean on loved ones. A 2022 study reports that “perceived social support had significant and negative correlations with anxiety, depression, and insomnia,” suggesting that having people in your life you can depend on and get care and support from may help you manage or even prevent anxiety symptoms.
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Seeking professional support for fear and anxiety symptoms

If you’re experiencing excessive anxiety symptoms, you may benefit from consulting with a mental health care professional. They can help you learn to challenge distorted thoughts that may lead to distressing feelings and behaviors related to anxiety and fear, and they can assist you in developing healthy coping mechanisms so you can manage symptoms as they arise. 

Online therapy for anxiety and stress

If the prospect of meeting with a therapist in person seems intimidating or anxiety-producing, you might consider the option of connecting with a therapist online instead. With a virtual therapy platform like BetterHelp, you can get matched with a licensed provider who you can meet with via phone, video call, and/or in-app messaging to address the challenges you may be facing. Research suggests that online therapy can offer similar benefits to in-person therapy, with one study indicating that individuals with diagnosed anxiety saw “sustained and clinically meaningful improvements” in symptoms after treatment. 

Takeaway

Symptoms of anxiety can be experienced in varying forms and to varying degrees. People with anxiety disorders can often improve their symptoms with treatments like cognitive behavioral therapy, exposure therapy, and more. If you’re looking for mental health care or support in managing mental illness, you may benefit from connecting with a trained therapist to receive treatment suited for you. 

If your symptoms make it difficult to leave home, you might consider online therapy. With BetterHelp, you can be matched with a therapist who knows how to treat anxiety, and you can communicate via audio, video, or live chat. Take the first step toward getting relief from anxiety and reach out to BetterHelp today.

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